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What To Look For In Vitamin D3 Supplement

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as of January 11, 2022 11:58 am


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Tablets Capsules Or Liquid Form

Vitamin D supplements are available in 3 common forms:

  • chewable tablet
  • capsules
  • emulsified oil drops.

A 12-week study comparing their effectiveness found that all 3 are safe and effective, but only those using chewable tablets or capsules obtained sufficient vitamin D levels .

Summary: Vitamin D2 and vitamin D3 are the two types important to humans. They are available as a supplement in several different forms, but tablets and capsules appear the most effective.

In 2003 The Institute Of Medicine Committee Presented The Main Recommendations As Guiding Principles On Using The Dris In Nutrition Labeling And Discretionary Fortification

TheGuiding Principles for Nutrition Labelingare in the Executive Summary by the National Academy of Sciences. The summary box indicates recommendations 1 10 Committee on Use of Dietary Reference Intakes in Nutrition Labeling.

Also, there are theGuiding Principles for Discretionary Fortification, highlighted in the Executive Summary by the National Academy of Sciences, and the summary box indicating recommendations 11 16 .

Below are the committees recommendations for all age group categories to summarize the guidelines.

The committees proposals do not include types where illness, disease, or a health condition is prevalent or pregnant and lactating women.

Read Also: How Much Vitamin D Per Day

Vitamin K2 And Heart Health

One of the factors that can lead to the development of cardiovascular diseases is arterial narrowing because of calcium buildup along its walls . This narrowing forces the heart to work harder to pump blood into vessels, which strains the heart muscles and causes artery stiffening as well.

Vitamin K2 has been shown to reduce the risk of vascular damage, and by extension coronary heart disease. The K2 activated osteocalcin protein also activates another protein called Matrix Gla Protein . This inhibits the deposits of calcium on the vessel walls , .

A study was done on Menaquinone-7 and its effect on arterial stiffness which showed that MK7 supplementation has a beneficial effect on the pulse wave velocity .

Most patients on hemodialysis have a functional vitamin K deficiency. A randomized controlled trial was conducted in 2012 on 53 long-term dialysis patients. The results justified the rationale of a daily supplement of K2 to help in improving the bioactivity of VItamin K dependent proteins .

A review published in the Journal of Thrombosis and Haemostasis in 2008 suggested that an adequate vitamin K intake is essential to maintain the risk and rate of calcification as low as possible .

Summary: Vitamin K2 is essential for the inhibition of calcium deposits on the blood vessel walls and in turn reduces the risk of cardiovascular disease.

What Vitamin K2 Does

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Vitamin K2 is an immensely important nutrient. Since we don’t produce it naturally, it’s important that we either eat foods that are rich in Vitamin K2 or supplement it.

In addition to keeping your bones healthy, K2 plays an important role in keeping your heart healthy too. Interestingly, these two aspects are deeply connected.

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Vitamin D Is A Prohormone Which The Body Converts To A Hormone

Vitamin D3 is more proficient at raising 25-hydroxyvitamin D levels.

When people expose their skin to sunlight, specifically UV-B, ultraviolet B radiation, the body then produces vitamin D3. We can find vitamin D in animal-based foods.

Vitamin D3 comes by the change of a sterol, cholesterol-like compound, like 7-dehydroxycholesterol, from lanolin found in sheeps wool. It is in abundance when the skin exposes to ultraviolet, UV-B radiation from the sun.

What is in a vitamin D supplement is just as crucial to understanding why you take vitamin D and how to take it to get tremendous health benefits.

Many supplement brands do not meet the guidelines set by theCurrent Good Manufacturing Practices Standards.

The cGMP lays guidelines on how to manufacture products, and it also outlines any products that contain chemicals that could cause cancer, congenital disabilities, or reproductive harm.

When people expose their skin to sunlight, UV-B, ultraviolet B, it produces vitamin D3. So we can find vitamin D in animal-based foods.

Vitamin D And Covid: Does It Help

At the start of the pandemic there was a lot of buzz around whether vitamin D could be helpful for preventing or treating coronavirus.

But in a review of existing research, published in December 2020, the National Institute for Health and Care Excellence , Public Health England and the Scientific Advisory Committee on Nutrition concluded there was ‘little evidence for using vitamin D supplements to prevent or treat Covid-19’.

However, we do know that vitamin D is important for our bone, muscle and immune health and that it’s common for people to be deficient in the UK something likely to have been exacerbated by long periods of lockdown and limits on movement, so it’s still important to ensure you get enough.

Video – Vitamin D and Covid: expert view

We spoke to Martin Hewison, Professor of Endocrinology at the University of Birmingham, and specialist in vitamin D research, to find out how vitamin D helps your immune system:

The best reusable face masks and coverings we reveal the masks that filter efficiently, are breathable and comfortable to wear

Read Also: Does Orange Juice Have Vitamin D Or C

What To Look For In Supplements

Most research suggests that vitamin D3 supplements are more potent, better absorbed, and more bioavailable than D2 supplements . New vegan vitamin D3 supplements, derived from lichen, are an excellent alternative for anyone who avoids animal products. As for vitamin K:

Youll find vitamin D and vitamin K supplements in a variety of forms. The basics:

  • Vitamin D3 , the natural type of vitamin D produced by your body in the presence of sunlight, is the most common form found in supplements. But because its made from animal sources, like lanolin from lambs wool, its not appropriate for vegans.
  • Vitamin D2 , the form synthesized by plants, isnt naturally produced by humans. D2 supplements are derived from plant sources, usually irradiated fungus.
  • Vitamin K1 is abundant in the diet, so unless you eat few leafy greens, you probably get enough.
  • Vitamin K2 is harder to get through dietary sources. Menaquinone is actually a family of compounds, including MK-4 and MK-7, that differ in their biological activity. The MK-7 form is thought to be the most bioavailable, although some products contain a full spectrum of vitamin K2 chains for a wider range of benefits. Youll also see MK-7 as MenaQ7, a patented form that has enhanced bioavailability.

Is It A Good Idea To Take Vitamin D Supplements

Vitamin D3, how much is good enough?

Vitamin D supplements are available in a variety of forms, from tablets and capsules to drops and fortified foods.

Even if you are not in a high-risk group and donât have a diagnosed vitamin D deficiency, there is no harm in taking vitamin D supplements if you think you might be deficient. However, you should not exceed the recommended daily amount of 600 IU/15 µg for adults and 800 IU/20 µg for those aged 60 and over. The health benefits of vitamin D supplementation in this context remain debatable. Numerous studies indicate that it has no impact on the risk of suffering cardiovascular disease, cancer, bone fractures or depression.

No study has yet conclusively shown a causal link between vitamin D levels and the severity of COVID-19 infection.

If you have been diagnosed with a severe vitamin D deficiency, you should discuss taking supplements with your doctor, including how much to take.

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Optimize Your Other Nutrients

Its important to keep in mind that nutrients usually dont work in isolation.

Many of them depend on one another, and increased intake of one nutrient may increase your need for another.

Some researchers claim that fat-soluble vitamins work together and that its crucial to optimize your vitamin A and K intake while supplementing with vitamin D3 (


Fact Taking Vitamin D Has Resulted In A Lot Fewer Deaths Among Those Supplementing With Vitamin D Than Those Who Do Not Take Vitamin D

We highlight the amount of Vitamin D in a capsule as I.U. or International Units. Many other vitamins use milligram or micrograms mass units to measure the quantity of the vitamin.

A microgram is a unit of mass equal to one-millionth of a gram, and the milligram is one-thousandth of a gram.

As stated above, vitamin D comes in two forms, those being D2 and D3. Both vitamin D2 and D3 have different potency or biological activity.

Therefore, we now use International Units for the values of both vitamins. This measurement allows for the comparison of like for like.

In 1931, the World Health Organisation started using I.U.s for measuring vitamin D2. Scientists then made vitamin D3. Then International Units became the definition for measuring the value of vitamin D3 in 1949.

We measure Vitamin D by converting what would have been an mcg equivalent, and the standard formula is this

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Mommy’s Bliss Organic Drops No Artificial Color Vitamin D 011 Fl Oz

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  • Infant vitamin d drops with 400 IU of vitamin D per serving
  • One vitamin D drop for baby per day. Includes 90 D drops
  • Vitamin D for babies, infants, newborns and older
  • Pediatricians recommend all breastfed babies take vitamin D drops
  • Baby vitamin d drops promote healthy growth and bone development

What Is Vitamin D Effective For

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  • Treating bone disorders in patients with low levels of phosphate in their blood.
  • Increasing blood calcium levels in people with low parathyroid hormone levels.
  • Treating bones that are becoming soft and brittle.
  • When applied topically to the skin, Vitamin D can help to treat psoriasis, although it is recommended that you apply the Vitamin D together with a cream containing corticosteroids to effectively treat this problem.
  • Preventing and treating bone loss in people with kidney failure.
  • Preventing and treating Rickets disease.

Recommended Reading: When To Take Prenatal Vitamins

How Much Should You Take

The only way to know if you are deficient and thus need to supplement is by having your blood levels measured.

Your healthcare provider will measure the storage form of vitamin D, which is known as calcifediol. Anything under 12 ng/ml is considered deficient, and anything above 20 ng/ml is considered adequate.

The RDI for vitamin D is as follows (

  • 400 IU : infants, 012 months
  • 600 IU : children and adults, 170 years old
  • 800 IU : older adults and pregnant or breastfeeding women

Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention .

Additionally, many believe that the recommended intake is far too low and that people need much more to reach optimal blood levels .

According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU per day .

Vitamin D3 supplements appear to be more effective at raising vitamin D levels than D2 supplements. D3 capsules are available in most supermarkets and health food stores, as well as online.


The RDI for vitamin D is 400 IU for infants, 600 IU for children and adults, and 800 IU for older adults and pregnant or breastfeeding women.

Which Type Of Vitamin D Is Best For You

If you would like a little more of the sunshine vitamin in your life, but do not know which type of vitamin D is best for you, dont worry – were on the case!

Our nutritionists have created a handy guide outlining which type and form of vitamin D will help you thrive.

Whether you are looking for vitamin D for adults, vegans, children and babies or for when you are pregnant, there is a suitable type for everyone.

Read Also: What Vitamins Are Important During Pregnancy

Ingredients That May Become Toxic Over Time Or At High Doses

One concern with consuming vitamins and minerals through supplements rather than from foods is the increased risk of consuming an amount thats too high or could become toxic over time.

In addition to recommended amounts, many vitamins and minerals have whats called a Tolerable Upper Intake Level . The UL is the highest intake amount of the nutrient thats unlikely to cause negative side effects in the general population .

The UL for vitamins and minerals varies based on age and gender. There are also separate UL recommendations for women who are pregnant or breastfeeding (

How Does Sunlight Give Us Vitamin D

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When we get sunlight on our skin, our body produces a substance called cholecalciferol.

This is then turned into calcidiol and then calcitriol by the liver and kidneys.

Calcitriol is what your Doctor would measure to assess your Vitamin D levels.

There are three ways to get enough Vitamin D:

  • from exposure to enough sunlight on your skin
  • from food sources
  • from a good Vitamin D supplement
  • During sunny months, your body might make excess calcidiol. But it will not go to waste. Any extra will be stored in your body fat as a kind of back up for those grey winter days.

    Experts think that just 10 minutes of sunlight on your skin is enough to avoid Vitamin D deficiency. So get outside when you can!

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    How We Select Supplements

    Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.

    We support supplements that are evidence-based and rooted in science, as well as clinically tested and approved for use in humans. We value certain product attributes that we find to be associated with the highest quality products. These attributes include non-GMO, Organic, and allergy-friendly products that are free of most artificial ingredients including colors, flavors, preservatives, and sweeteners. When possible, we recommend products that are third-party tested and certified.

    It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

    Here are the best Vitamin D supplements for your dietary needs.

    • Encapsulated with extra virgin olive oil for better absorption

    • Ingredients aren’t organic

    Nordic Naturals D3 1,000 IU is an excellent product that is budget-friendly, non-GMO, and third-party tested. It’s also free of gluten, dairy, and additives. The mini soft-gels are easy to swallow, which is perfect for those who have trouble swallowing pills.

    Key Nutrients: Vitamin D3 | Vegan: No | Gluten Free: Yes | Organic: No | Non-GMO: Yes | Additives: None

    Enfamil Baby Vitamin D

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    • VITAMIN-D SUPPLEMENT DROPS FOR BABIES: Contains daily recommended value of Vitamin D for Breastfed Infants 0 months and up
    • VITAMINS FOR STRONG BONE HEALTH: This liquid Vitamin D helps breastfeeding infants absorb Calcium and develop strong bones and teeth
    • DID YOU KNOW: 66% of infants 4-6 months old DO NOT consume 400 IU of Vitamin D through their formula per day
    • PEDIATRIC VITAMIN BRAND: From the maker of Enfamil which is also the Pediatrician Recommended Infant Formula Brand
    • NO ARTIFICIAL COLORS and FLAVORS: Does not contain artificial colors and flavors and is also Gluten-free

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    People At Risk Of Vitamin D Deficiency

    Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

    The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

    • are not often outdoors for example, if they’re frail or housebound
    • are in an institution like a care home
    • usually wear clothes that cover up most of their skin when outdoors

    If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.

    You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

    Benefits Of Vitamin D Supplements

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    Researchers have been studying vitamin D and its effects on the body and have gathered some pretty impressive findings. Here are some benefits of getting enough vitamin D.

    • Stronger bones: You know that calcium is important for your bones, but eating all that calcium won’t do you a bit of good if you don’t have enough vitamin D it helps your body absorb the calcium to keep your bones and teeth strong.
    • Healthy immune system: According to April 2020 research published in Nutrients, vitamin D works with the immune system by helping to increase antimicrobial activity, reduce pro-inflammatory molecules and release ones that fight inflammation. In addition, vitamin D may help enhance glutathione production, a natural antioxidant in the body.
    • Defending against cancer: There’s no evidence to support the use of supplements to prevent cancer. However, according to Harvard’s T. H. Chan School of Public Health, your outcome may be better if you develop cancer and you have adequate levels of vitamin D already. In other words, vitamin D may have an effect on cancer progression, giving you a better chance at beating it.

    Symptoms of a Vitamin D Deficiency

    • Fatigue
    • Mood changes

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